Ricotta, Vanilla, And Keto: A Flavorful Combination?

Ricotta cheese is a staple in many delicious recipes and can be included in a ketogenic diet, but only in moderation. The cheese is made from the whey of cows, goats, or sheep milk and has a natural sweet flavour, which makes it ideal for desserts. One such dessert is a ricotta cheesecake, which can be made lighter than a traditional cheesecake by using ricotta instead of cream cheese. Ricotta can also be used to make a creamy, vanilla-flavoured dessert, which can be served with fresh berries.

Ricotta cheese nutritional value

Ricotta cheese is a fresh cheese with a soft and creamy taste. It is made from the leftover liquids from the cheesemaking process, which are "recooked" with small amounts of milk.

Ricotta cheese is high in calcium and vitamin B12 and is a good source of protein and vitamin A. It is also a good source of selenium, phosphorus, and potassium.

A 100g serving of ricotta cheese contains 6.86g of carbohydrates, 11.0g of total fats, and 7.81g of protein. The same serving size will provide 224mg of calcium, 230mg of potassium, and 127µg of vitamin A.

Ricotta cheese is relatively high in saturated fats and cholesterol, but lower-fat versions are available. A half-cup serving of whole milk ricotta cheese contains 14.2g of fat, 8g of which are saturated.

A 200-calorie serving of ricotta cheese (133g) contains 9g of total carbohydrates, 186 calories, and 10g of protein.

Ricotta cheese and ketogenic diets

Ricotta cheese is a staple in many traditional Italian dishes, but can it be included in a ketogenic diet? The short answer is yes, but only in moderation. Due to its carbohydrate content, ricotta cheese must be strictly limited in a ketogenic diet, which typically limits daily net carbohydrate intake to under 50g.

Ricotta cheese, per 100g, contains 6.86g of carbohydrates, which is a significant portion of the daily carb limit on a ketogenic diet. This means that if you're following a strict ketogenic diet, where daily carbohydrate intake is limited to less than 20g, you'll need to exercise meticulous portion control when including ricotta cheese in your meals. For those following a less stringent form of the ketogenic diet, also known as a low-carb diet, with a daily carb intake of 30-50g, ricotta cheese can be more comfortably included, but still with careful portion control.

To ensure you stay within your carb limits, it's helpful to use carb tracking tools, such as digital apps or food diaries. This will allow you to keep a close eye on your daily intake and make adjustments as needed to maintain a state of ketosis.

When incorporating ricotta cheese into your keto meal plan, remember that moderation is key. You can enjoy ricotta cheese in small amounts, paired with other keto-friendly foods. For example, use it as a topping for a keto pizza with a low-carb crust made from almond or coconut flour. A tablespoon or two of ricotta cheese is usually safe and can be safely included in a meal, provided the rest of the meal is low in carbs.

There are also countless keto-friendly recipes that use ricotta cheese. Try stuffed mushrooms with ricotta and spinach, a ricotta and almond flour keto pancake, or a low-carb ricotta cheesecake. You can even make a keto berry ricotta dessert by layering ricotta cheese with berries and whipped cream.

While ricotta cheese does bring nutritional benefits, such as being a good source of protein, fats, and essential vitamins and minerals, it's important to ensure its consumption does not derail your keto goals. If you're concerned about the carb content, you can substitute ricotta cheese with other lower-carb dairy products like cottage cheese, cream cheese, mascarpone, or Greek yogurt. These alternatives offer similar textures and flavors without the high carb count.

So, if you're a fan of ricotta cheese, you can definitely include it in your ketogenic diet, but be mindful of your portions and overall carb intake to stay on track with your keto goals.

Ricotta cheese alternatives

Ricotta cheese is a versatile ingredient that works in both sweet and savoury dishes. However, if you're looking for an alternative, there are several options that can be easily found in your local grocery store. Here are some ricotta cheese alternatives:

Cottage Cheese

Cottage cheese is a great alternative to ricotta cheese and is commonly found in many refrigerators. It has a similar taste to ricotta, with a mild and slightly salty flavour. It also melts, making it a perfect substitute for baked dishes like lasagna. The texture of cottage cheese is slightly chunkier than ricotta, but it can be blended to achieve a smoother consistency. Use a 1:1 ratio when substituting, but be mindful that cottage cheese contains more water, which may make baked dishes runny.

Cream Cheese

Cream cheese is thicker and smoother than ricotta cheese, but it can be used as a substitute in many recipes. It works well in warm pasta dishes and melts into sauces. It has a slightly more tart flavour, so you may need to adjust the seasonings in your recipe. Depending on the recipe, you can use a smaller amount of cream cheese.

Mascarpone

Mascarpone is a creamy, soft Italian cheese with a stronger flavour and a tangy taste. It is a good substitute for ricotta in recipes with other strong flavours, such as garlic and Italian seasonings. It has a similar texture to ricotta and can be used in a 1:1 ratio for savoury dishes.

Greek Yogurt

Greek yogurt is a tangy and creamy alternative to ricotta cheese. It is best used in sweet and savoury dips rather than cooked dishes like lasagna. It is also lower in carbs and a good source of protein.

Sour Cream

Sour cream has a tangy and creamy taste that can resemble ricotta in many dishes. It easily absorbs the flavours around it, so it won't negatively impact the flavour of the dish. However, it is not suitable for baked dishes like lasagna as it won't add the same volume as ricotta. Use a 1:1 ratio when substituting sour cream for ricotta.

Crème Fraîche

Crème fraîche is a French equivalent of sour cream but less sour and with a higher fat content. It can be used as a substitute for ricotta in dishes where a creamy consistency is desired. Combine equal parts crème fraîche and cottage cheese for a ricotta substitute in lasagna, dips, desserts, and spreads.

Tofu

Tofu, blended with ingredients like tahini, nutritional yeast, and olive oil, can be used as a vegan substitute for ricotta cheese. It has a mild, neutral flavour and will pick up the flavours of the other ingredients. Remove the water from the tofu before using, and blend until smooth. Use a 1:1 ratio when substituting tofu for ricotta.

Ricotta cheese recipes

Ricotta cheese is a versatile ingredient that can be used in both sweet and savoury keto dishes. Here are some delicious keto-friendly recipes featuring ricotta cheese:

Keto Ricotta Cheesecake

As mentioned in a previous answer, ricotta cheese can be used to make a delicious, creamy, and lighter alternative to a traditional cheesecake. This dessert is a perfect way to end a keto meal and can be paired with whipped cream and fresh berries. Here is a simple recipe:

Ingredients:

• Crust:
• 2/3 cup almond flour
• 1/3 cup coconut flour
• 4 tbsp melted butter
• 2 tbsp sweetener (erythritol, xylitol, or stevia)
• Filling:
• 2 cups ricotta cheese
• 16 oz cream cheese, softened
• 3/4 cup sweetener
• Other:
• 3 large eggs
• 1 tsp vanilla extract

Directions:

• Preheat the oven to 350°F and prepare a water bath by boiling some water in a larger pan.
• Mix the crust ingredients until crumbly and press them into a 9-inch springform pan. Bake for about 12 minutes until golden.
• In a food processor or with an electric mixer, blend the ricotta cheese until smooth. Add the cream cheese and blend again.
• Add the eggs, vanilla, and sweetener to the cheese mixture and process until smooth.
• Grease the sides of the pan and pour the cheese mixture over the crust.
• Place the springform pan into the larger pan with hot water and bake for about 1 hour and 10 minutes, or until the centre is set.
• Leave the cheesecake in the oven to cool for at least an hour, preferably two. Then, chill it in the fridge for a few hours before serving.
• Keto Berry Ricotta Dessert

This easy-to-make dessert is a refreshing and healthy option for those with a sweet tooth. It can be customised with different berries and toppings.

Ingredients:

• 1 1/2 lb whole milk ricotta cheese
• 1/4 cup heavy cream
• 1 tbsp lemon zest (or more, to taste)
• 1/3 cup powdered monk fruit sweetener (or another powdered sweetener)
• 2 tsp vanilla extract
• 1 cup each of raspberries, blueberries, and blackberries
• Optional toppings: whipped cream, nuts, cocoa powder

Directions:

• In a blender, combine the ricotta cheese, heavy cream, lemon zest, sweetener, and vanilla. Purée until smooth.
• In parfait cups, layer the ricotta mixture with the berries, alternating between the two.
• Garnish with whipped cream and additional berries, or other toppings of your choice.
• Keto Almond Ricotta Cake

This Italian-style cake has a unique, creamy texture and a subtle sweetness that makes it perfect for coffee or dessert.

Ingredients:

• 2 cups almond flour
• 1/3 cup unflavoured whey protein powder (or egg white protein powder)
• 2 tsp baking powder
• 1/2 cup softened butter
• 2/3 cup granulated sweetener (e.g. erythritol)
• 1 cup full-fat ricotta cheese, at room temperature
• 3 large eggs, at room temperature
• 1 1/2 tsp almond extract
• 1/4 cup sliced almonds
• Powdered sweetener, for sprinkling

Directions:

• Preheat the oven to 325°F and grease a 9-inch springform pan. Line the bottom with parchment paper.
• In a medium bowl, whisk together the almond flour, protein powder, baking powder, and a pinch of salt.
• In a large bowl, cream the butter and sweetener until smooth. Beat in the ricotta cheese.
• Add the eggs one at a time, beating well after each addition. Then, beat in the almond extract.
• Gradually add the almond flour mixture, beating until you have a smooth batter.
• Spread the batter into the prepared pan and sprinkle the top with sliced almonds.
• Bake for 40-50 minutes, until golden and firm to the touch.
• Let the cake cool for 20 minutes, then loosen the sides with a knife and allow it to cool completely before slicing.
• Sprinkle with powdered sweetener before serving.
• Savoury Dishes

Ricotta cheese is also a great addition to savoury keto meals. It can be used in stuffed mushrooms, keto pancakes, spinach lasagna, meatballs, and more. Here are some quick and easy ideas:

• Keto-friendly pizza topping: Use ricotta as a topping for a keto pizza with a low-carb crust made from almond or coconut flour.
• Stuffed mushrooms: Combine ricotta with spinach and your choice of herbs and spices, then stuff into mushrooms and bake.
• Keto pancakes: Mix ricotta with almond flour and eggs to make a simple, fluffy pancake batter.
• Spinach lasagna: Layer ricotta with zucchini slices, spinach, tomato sauce, and cheese for a delicious, low-carb lasagna.

Ricotta cheese serving sizes

Ricotta cheese is a staple in many traditional Italian dishes and can be included in a ketogenic diet, but only in moderation due to its relatively high carbohydrate content. A typical serving size of ricotta cheese is 100g, which contains 6.86g of net carbs. This is a significant amount for those adhering to a strict ketogenic diet, where daily carbohydrate intake is limited to less than 20g. Therefore, consuming ricotta cheese requires careful portion control and meal planning.

When incorporating ricotta cheese into a keto meal plan, it is important to pair it with other keto-friendly foods and practice portion control. A tablespoon or two of ricotta cheese is usually safe and can be used as a topping for a keto pizza with a low-carb crust. It can also be used in recipes such as stuffed mushrooms with spinach, keto pancakes made with almond flour, or a low-carb ricotta cheesecake.

To ensure you stay within your carb limits, it is helpful to use carb-tracking tools, such as digital apps or a food diary. This will allow you to keep a close eye on your daily intake and make adjustments as needed to maintain ketosis.

It's worth noting that the nutritional content of ricotta cheese may vary depending on the brand and type (whole milk, part-skim milk, or fat-free). Therefore, it is always a good idea to check the nutrition label and adjust your serving sizes accordingly.

Frequently asked questions